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Friday 11.13.2020

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Warm-up Drills
I. Row 500m
2 Rounds of
7 x Deadlift
7 x Sumo Deadlift High-Pull
10 x Deadbugs
10 x Bird Dogs
II. Dynamic Drills & ‘Scorpion/Yogi Sandwich’
III. Mobility Drills

Notes: Emphasis on breathing and val salva during Deadbugs and Bird Dogs to reinforce the same for application with multi rep deadlift sets today.

Impact/Focus: Deadlift 5×5 Week 4

Warm-up as needed before working through the following every 2:00.

Deadlift 5-5-5-5-5

**Week 4 Deadlift Sets + 10-15 lbs from previous week.

Notes:

  • For week 4 we will continue adding an additional 5 to 15 lbs.
  • The new weight this week will be used for all of today’s Deadlift working sets.

Post scores to comments.

“Thirteenth Warrior”
Complete as many rounds/reps as possible in 13:00 of
Row 21/15kcal
15 x GHD Sit-ups
50 x Double-unders

Notes:

  • Scale GHD Sit-ups to 21 x Abmat Sit-ups for today’s training.
  • Single-underes for Double-unders will be at 75 x Reps.

Post scores to comments.

Skills & Drills
*Optional time permitting Skills & Drills for recovery and assistance work; See your coach if you are hungry for some guidance with these skills and movements.

1. Turkish Get-ups
2. KB Sink Drill
3. Armbar Stretch
4. Ring Support
5. Ring Dips
6. Skin the Cat Progressions
7. Iron Cross Progressions
8. Back Extensions

Samy Daghir

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